Kutambasula pakukhala

Kutambasula pakukhala - machitidwe aukadaulo:

1. Khalani pansi ndi miyendo yolunjika kutsogolo.
2. Pindani mwendo wanu wakumanja pa bondo ndikuuponya pamwamba pa mwendo wanu wakumanzere. Mwendo wakumanzere ndi wowongoka ndikugona pansi.
3. Kumanzere chigongono ku bondo abut kumanja, monga momwe chithunzi, dzanja lamanja kupuma pansi.
4. Tembenukira kumanja kumtunda kwa thupi, gwirani malowa kwa masekondi 10-20. Chitani kutambasula ndi dzanja lina.